Machine Shrug

Lever Shrug Instructions

• Weight plates appropriate for your fitness level

Positioning

1. Setup: Adjust the lever shrug machine to your height if it’s adjustable. If using a barbell, set it on a squat rack at an appropriate height.

2. Approach the Equipment: Stand in front of the machine or barbell, ensuring your feet are shoulder-width apart.

3. Grip: If using the lever machine, grip the handles firmly. If using a barbell, grasp it with both hands, palms facing in towards your body.

Movement

1. Starting Position: Stand upright, with your shoulders relaxed and back straight. Your arms should be fully extended, holding the weight.

2. Shrugging Motion: Engage your shoulder muscles and elevate your shoulders upwards as high as possible.

3. Hold: At the top of the movement, pause for a moment to maximize muscle engagement.

4. Lowering: Slowly lower your shoulders back to the starting position, fully extending your arms.

5. Repetition: Repeat the movement for the desired number of repetitions, typically 8-12 for beginners.

Tips

• Keep your core engaged throughout the exercise to maintain stability.

• Avoid rolling your shoulders; focus on a straight up and down motion.

• Start with lighter weights to ensure proper form before progressing to heavier loads.

• Rest for 30-60 seconds between sets.